Of course there is a lotĆ³n different exercises that can be done without going to a gym, but if you really want a full body workout, Ideally, you opt for the Pilates at home. There are many positive aspects of implementing this training system fĆphysical and mental in our home, starting with the fact that we learn mĆ”s about the health benefits obtained. This exercise system is one of the mĆ”s recognized and thanks to the fact that it works for both men and women, there really is no excuse not to try it.
Index
Principles bƔPilates sycotics
Pilates was created in the early 20th century by Joseph Hubertus Pilates., with the intentionĆ³n to rehabilitate the body through exercise fĆphysical. To achieve this, he focusedĆ³ in the idea that thought allows us to control the actions of our body in such a way that when a person does Pilates at home, You must take into account its three principles bĆ”physics that are RespirationĆ³n, the ConcentrationĆ³n and the Lumbar and abdominal area.
- BreatheĆ³n. In Pilates breathingĆ³n consists of inhaling air through the nose with the mouth closed, keeping the mĆŗtight abdominal muscles. You should try to maintain the same breathing rate.Ć³n during executionĆ³n of the exercise routine.
- concentrationĆ³n. BĆ”It simply means that you must remain focused on the place chosen to do the exercises.. For this reason, it is advisable to find a place in the house that is isolated from noise..
- Lumbar and abdominal area. These are two areas of the body that are fundamental for the execution.Ć³n correct pilates, since they form something like thatĆ as the center of power to the point that it is perfectly reinforced, allow youĆ” our body move in a mĆ”s balanced.
To achieve the best results with this method of exercises, it is imperative to focus on these principles every time the training routines are executed. Let us remember that Pilates is often an exercise system Ćŗnico, in which it is not necessary to invest a large amount of money in equipment, since it usually only takes a sphere and a couple of weights.
ĀæCĆ³how to start with Pilates at home?
When you implement a pilates routine at home, great health benefits can be obtained, including an improvement in the ability to breathe and of course better managementĆ³n of the strĆ©s. Not only that, these types of exercises tooĆ©n they contribute to toning the mĆŗabdominal muscles, the MĆŗback muscles, asĆ how to allow ourselves to achieve a correct body posture.
SpaghettiĆ©It must be taken into account that for Performing the exercises requires certain elements, such as the bands.Ć”sticas, the rollers, the ball or sphere of stability, the Rings and of course a mat cĆ³fashion to execute training on the floor. Once we have everything we need, the next thing is to start with the exercise routines.
Exercise 1
ReceivedĆ©state face up with hands behindĆ”s from your head and contract your abdomen by slightly lifting your upper body. Then raise your right leg a few 5 What are the types of dwarfism, while raising your left leg in a positionĆ³n completely straight. MantĆ©n your abdomen againstĆstep and with your left leg make four circular movements counterclockwise. lower both legs, switch sides and repeat.
Exercise 2
Sitting with legs stretched out, place one hand on the ground, lightly detrĆ”s of your waist, with fingertips forward. Then stretch both legs pressing the heels, while the palms of your hands remain on the ground. As you lift your hips you contract your abdomen, forming an LĆstraight line from head to toe. MantĆ©look forward and push your shoulders down, without locking the elbows. thenĆ³n raise your left leg as much as possibleĆ”go as high as you can and then lower it without allowing your hips to touch the ground. make 4 repetitions repeating with the opposite side.
Exercise 3
ColĆ³cat in āfour pawsā, with the toes turned in and with the back in positionĆ³n neutral. Now contract your belly and the mĆŗmuscles of your abdomen and then raise both knees around 2 inches off the ground. MantĆ©n your abdomen againstĆdo and then bring your right knee toward your nose. thenĆ³n stretch your right leg backĆ”s in positionĆ³n straight, squeezing your glĆŗteos. MantĆ©n your belly againstĆand hips toward the ground to protect your back. do this 8 times, switch legs and repeat.
Exercise 4
ReceivedĆ©lie face down and stretch your arms backĆ”s with fingers pointing towards the feet. Raise your arms and legs around 6 inches off the ground. MantĆ©in that positionĆ³n for a second and thenĆ©s make a circle with your arms at your sides and behindĆ”s about you. Exhale and place your arms backĆ”s, palms in. MantĆ©in that positionĆ³n for a second and then bring your arms backĆ”s in the positionĆ³initial n. Relax your whole body on the floor and repeat the exercise between 6 a 8 times.